864 STRONG – Support Your Local Box

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.”
-Luke 6:38

“The greatest act of faith some days is to simply get up and face another day.”
-Amy Gatliff

Warm-up/Skill Work/Mobility /Goat Work

Today’s Skill Work – Work on hip strength / mobility

Today’s WODs START at: 5:15a.m./8:00a.m.

December 864 Dues NLT Thursday December 1 – $25 Late Fee after December 1. Thank you!

864 WOD – Strength + Conditioning

864 WOD: 3 RFT

In this workout you move from each of five stations after a minute.

This is a five-minute round with a one-minute break before repeating. 

Stations 1-5

1-Wall Ball 

2-One Arm KB Push Press (AHAP) switch arms as needed

3-Plank Hold – on elbows

4-Weighted Step-up (plate OH – 45/25) 

5-Row 

Rest 1 Minute

There is no almost RX. It’s 100% RX’d or Scaled. There is NO almost RX.

CF STRONG News and upcoming events:

Getting a hoodie order together – let us know ASAP if you are interested. Size / Color?

Frogman’s Christmas – Monday December 19 / At all WOD times.

864 Half Marathon (13.1) / 5k (3.1) – February 4, 2017 starts at 8:00a.m. / Get signed up before December 1 and save $ on the entry fee.

Check out CrossFit864’s Facebook page. Post your WODs

November Challenge = Max Rep Hand Release Push-ups + Double unders

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

864 – No Whining Zone

BE STRONG. NO EXCUSES.

Janice and Jay